Download Anatomy for Arm Balances and Inversions (Yoga Mat Companion, by Ray Long PDF

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By Ray Long

Grasp the technology at the back of the arm balances and inversions of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative during the anatomy, biomechanics, and body structure of this historical artwork, deciphering every one pose alongside the way in which. The Mat Companion sequence offers you fantastically illustrated, step by step directions on the right way to use medical rules to acquire the utmost make the most of your perform. each one ebook contains the Bandha Yoga Codex, an easy five-step approach that may be utilized to any pose to enhance power, flexibility, and precision -- it doesn't matter what sort of yoga you perform.

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Extra info for Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4)

Example text

Press the hands into the floor with the knees on either side of the arms. Squeeze in with the legs and out with the arms to feel the muscle groups that acti­ vate in the pose. Tilt forward onto the tip-toes, contract the abdominals, and tuck the tailbone. Which way does your weight shift-forward or back? At this point, you might try straightening the leg (before coming up into a balance). When you come out, rest for a moment in Uttanasana before going on. This gives the uncon­ scious brain an opportunity to develop circuitry to more efficiently perform the pose.

Note the origins of these muscles on the a n terior superior iliac spine (ASIS) and the anterior inferior iliac spine (AilS). Activating them draws t he pelvis forward. A cue for contracting the rectus femoris is to lift the kneecap (where the muscle inserts). The sartorius is more difficult to isolate, but it will engage when you flex the hip, especially i f you externally rotate the femur. The gluteus minimus crosses the hip on the outside of the ilium. Its action varies depending on whether the hip is flexing.

Externally rotate the upper arm bones to create a "coiling" effect through the elbows. into the wrists, and connecting with the hands. Combine this external rotation with pronation of the forearms to create ligamentotaxis through the elbows. further stabilizing them. BAKASANf• h A M PO f 51 r I S T E P 5 Engage the deltoids, especially the a n terior and lateral thirds, to lift the body and press outward through the arms and into the legs. Co-contract the serratus anterior and pectoralis major muscles to press the hands down and abduct the scapulae.

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